Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cabbage	18%	3%	79%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cabbage	Recommended Dietary Allowance
Energy	0.97% 28kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	4.4% 3.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	2% 1.45g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	7.9% 3g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	2.3% 1.28g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cabbage	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	5.1% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	4.24% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	9.54% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 56μg	10.8% 43μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44.6% 40mg	40.7% 36.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.8% 1.32mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	63.3% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cabbage	Recommended Dietary Allowance
Calcium	3.3% 33mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	2.1% 0.019mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	7.63% 0.61mg	5.88% 0.47mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	6.96% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	15.4% 6.94μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7% 49mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cabbage per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Cabbage:

• 100 grams of Cooked Chopped Frozen Broccoli have 10.2 times more Vitamin A, 2 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B9 and 8.8 times more Vitamin E than Cabbage.
• Both Cooked Chopped Frozen Broccoli and Cabbage provide similar amounts of Vitamin B1, Vitamin B6, Vitamin C and Vitamin K per 100 grams.
• 100 grams of Cabbage have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Cabbage:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.8 times more Copper, 1.3 times more Iron, 1.4 times more Manganese, 1.9 times more Phosphorus and 1.6 times more Zinc than Cabbage.
• Both Cooked Chopped Frozen Broccoli and Cabbage contain similar levels of Calcium, Magnesium, Potassium and Water per 100 grams.
• 100 grams of Cabbage lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Raw Cabbage lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Chopped Frozen Broccoli have more Omega 3 and 2.4 times more Protein than Cabbage.
• While 100 g of Raw Cabbage contain 2.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cabbage offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• 100 grams of Cabbage provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Cabbage provide inadequate amounts of Energy and Omega 6 in 100 grams.